Background and Aim: Given the rising prevalence of obesity and changing lifestyles, it is essential to devise practical strategies to encourage physical activity, enabling individuals to achieve their health goals with minimal difficulty. This study aimed to compare the effects of functional training performed at home versus at a gym on cardiovascular indices and lipid profiles in overweight and obese middle-aged women. Material and method: The present study is a clinical trial with a pre-test/post-test design. For this purpose, a sample of 60 overweight and obese, non-athletic women was selected using a convenience sampling method. The participants were randomly assigned to three groups: a control group, a gym-based exercise group, and a home-based exercise group (20 participants per group). The variables under study were measured at the beginning and end of the research. The experimental groups performed functional exercises—either at the gym or at home—three sessions per week for a duration of 10 weeks. Data analysis was conducted using analysis of covariance (ANCOVA) for between-group comparisons and paired t-tests for within-group comparisons. Results: The results indicated that gym-based functional training led to significant reductions in body weight (p=0.01), BMI (p=0.01), and hip circumference (p=0.007) compared to the control and home-based training groups. However, no significant effect was observed regarding waist circumference or the waist-to-hip ratio (WHR). Furthermore, both gym-based (p=0.024) and home-based (p=0.047) training resulted in a significant decrease in total cholesterol (TC), with no significant difference observed between the two training groups (p=0.14). Gym-based training led to significant reductions in systolic blood pressure and the Framingham Risk Score. Nevertheless, neither gym-based nor home-based training significantly affected TG, LDL, HDL, the TC/HDL ratio, diastolic blood pressure, resting heart rate, FFI, or AIP (p>0.05). Conclusion: It appears that functional training in a gym is somewhat more effective than home-based exercise for individuals who are overweight or obese; therefore, it is recommended that such individuals exercise primarily in a gym under the supervision of a trainer.